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EXERCISES AND DRILLS 



BEING A 



TEACHER'S MANUAL OF PHYSICAL TRAINING 

CONTAINING A PROGRESSIVE SERIES OF 

EXERCISES FOR USE IN SCHOOLS 

WITHOUT THE AID OF 

APPARATUS 



BY 



/ 

J. LEONARD MASON 

ASSISTANT PHYSICAL DIRECTOR LAWRENCEVILLE SCHOOL 
LAWRENCEVILLE, NEW JERSEY 



ALTHOUGH THIS MANUAL IS DESIGNED ESPECIALLY FOR 

SCHOOL TEACHERS, REGULAR TEACHERS OF PHYSICAL 

TRAINING MAY ALSO FIND IT USEFUL 



PRINCETON, N. J. 

C. S. ROBINSON & CO., UNIVERSITY PRINTERS 

1903 



Th- 


Two CujJics Heceived f 


rMY 2 1903 


CO(j>iignl bntry j 


^ ai.«j 






Copyright 1903 

by 

J. Leonard Mason 



INTRODUCTORY. 

THE importance of the theory and practice of Physical 
Training is universally acknowledged. Besides the 
immediate benefit to the pupil and teacher, which is too 
obvious to need mention, there is also a lifelong advantage 
derived ; for the pupils learn that the practice of systematic 
physical exercise is necessary for their health, and, conse- 
quently, will never in after life think themselves too busy to 
spend a few minutes each day in exercise, thus banishing many 
of the petty ailments with which they may be burdened. 

It is the object of the writer to place in the hands of school 
teachers a Manual of Physical Training which can be easily 
understood, and which will prove of assistance in conducting 
this important branch of school work. 

The method of arrangement will indicate to the teacher 
such of the important movements as are suitable for the class 
room, and will show how they can be properly arranged into 
short drills. 

Like every other branch of school work, Physical Training 
has its difficulties, and the lessons or drills may sometimes lag, 
but with a little effort on the part of the teacher interest can 
be awakened, and the real pleasure and benefit derived, when 
teacher and pupils become familiar with the drill, will more 
than repay for the effort it costs to make the daily drill a bright 
spot in the day's routine. 

Various systems of Physical Training have been advocated 
during recent years. They all have their merits and can be 
commended each for its own peculiar excellencies. But for 
use in schools they all need modification and adaptation to the 
conditions and limitations of the school room. 

The system of exercises and drills presented in this Manual 
attempts to make a judicious selection of the best features of 
the different systems. It cannot, therefore, be classed with the 
Swedish system, with the German system, or with any other of 
the current systems. If it is to have a special name, it would, 
perhaps, best be called Eclectic. 



4 Exercises and Drills. 

It is the practice of some systems to omit certain exercises 
on the ground that they tend to confirm the pupil in his incor- 
rect postures. The method adopted by this Manual, however, 
is to provide counteracting exercises, without omitting any 
exercises necessary for symmetrical development. And, in 
order to emphasize the correct posture, it is the uniform prac- 
tice of this system to follow the contracting and stooping 
movements by the straightening, extending and expanding 
movements. 

In a system of Physical Training for schools, in addition to 
the exercises herein outlined, a place may be found for desk 
gymnastics, marching tactics, games, etc. They should, how- 
ever, be treated as supplementary, and should not constitute 
the foundation of the system. 

The order in which exercises are arranged is an important 
consideration. It has been the endeavor of the author of this 
system to present the exercises in an order that is at once 
simple, progressive, and hygienic. The end held in view is 
not to develop any special group of muscles, but to secure 
a correct posture and carriage, and an all-around development 
of the nervous and muscular systems. 

In conclusion, it may be said that the Manual, when closely 
examined, will be found to contain a great variety of exercises. 

The single exercises are, of course, comparatively few ; 
but the different ways in which they may be varied in combina- 
tion will be found to be very great. It is confidently asserted, 
therefore, that the Manual will be found amply sufficient for 
school use in all the grades. 



Suggestions to the Teacher, 



SUGGESTIONS TO THE TEACHER. 

The teacher should, to begin with, read the whole book 
through cursorily, omitting the exercises. There will be cer- 
tain portions, of course, to which little attention need be given 
at this first reading; but it is important that the teacher should 
become familiar with the general arrangement, especially with 
the division of exercises into groups and classes; which ought 
also to be explained to the pupils. 

The first thing to be learned and practiced is the Regular 
Drill. The teacher should become thoroughly familiar with its 
movements by reading the description given in the notes re- 
garding the single exercises. To prevent any possibility of 
misunderstanding this fundamental Regular Drill, illus- 
trations have been introduced in considerable number. 

It is important at the outset to impress upon the class a 
proper sense of direction. Each pupil should stand facing 
squarely toward the front of the room, and should learn to 
move the body, or any part of it, directly forward or back- 
ward, and squarely to the right or left. 

Let the teacher not be discouraged at the complicated 
character of some of the exercises. The Manual is intended 
to be both elementary and advanced. Difficulties will vanish 
as the exercises are taken up in the order of their difficulty, 
the single exercises followed by the combination exercises. 

It is important that the teacher should select a certain 
period in which to conduct the Drill each day. It is advisable 
to select a period when the pupils become most restless and 
mentally tired. Do not conduct a drill immediately after a 
meal. 

The author will gladly answer any inquiries or make any 
needed explanation regarding the methods given in the Manual, 
should any difficulty arise. 



Exercises and Drills. 



HOW THE DRILLS ARE CONDUCTED. 

PREPARING FOR AND FINISHING DRILLS. 

At the word Attention, sit back in the seats with hands 
in lap; at One, place foot in the aisle; at Two, rise without 
touching the desk with hands; at Three, raise the seats; at 
Four, take distance and come to standing position. After 
finishing a drill: at One, pupils stand beside their own seats; 
at T"WO, put seats down and resume standing position; at 
Three, place foot under desk; at Four, be seated without 
touching the desk with hands. The class should learn to go 
through this order of preparation and finishing drills, as 
smoothly as possible, without a too mechanical or jerky action. 
Make the pupils feel that it is part of the drill to resume study 
immediately after the drill is finished. The pupils should relax 
unconsciously after the drill is finished. 

TAKING DISTANCE. 

Extend arms forward to determine the proper distance at 
which to stand, in order not to interfere with the pupil ahead; 
pupils in front move forward, and those in the rear move back 
as far as necessary and over to a less crowded aisle if need be. 
Stand beside the seats so as to avoid striking the desk with the 
hands when swinging up at the sides, and in order to be free 
to step to the sides. 

STANDING POSITION. Command: Position, stand. 

Arms and hands held down straight at sides, 
palms of hands toward the body, heels together 
and on the same line, toes turned out slightly, 
knees straight, abdomen drawn back, chest ele- 
vated and prominent, shoulders held backward 
and downward slightly, chin raised and drawn 
back slightly, eyes directed forward, and weight 
of body carried on the balls of the feet. This 
position is always taken preparatory to an exer- 
cise, unless some other starting position is called 
for. Correct a faulty standing position at any 
time. The teacher may give the command 
Rest when illustrating or explaining an exercise 
to the class. 




How the Drills are Conducted. 




RESTING POSITION. Command: Class, rest. 

At the command Rest, clasp hands low 
behind the back, place either right or left foot 
obliqely forward slightly, resting the weight 
of the body on the Firm leg. To avoid hip 
enlargement, use the right and left rest posi- 
tions alternately. Keep the chest prominent 
and avoid bending forward. 

COMMANDS. 

The ability to give commands will improve 
with practice and experience. 

There are two parts to a command: first, 
the descriptive and preparatory; second, the 
^-^ executory. The time for an exercise to be 
~ started is immediately after the executory 
word,* e. g., Arms forward^ Raise, one, two, three, four, 
etc. Anns forward \s descriptive and preparatory; Raise is 
spoken in a sharp, brief tone, and is executory. The teacher 
should start to count immediately after it is pronounced. Some- 
times the word Ready is used also, to give the class ample 
time to prepare mentally for the exercise which is to be per- 
formed. If the pupils do not respond readily to a command, 
repeat it, so that they may become familiar with the commands. 

Commands for Positions: The executory word for a 
position is either place or hold, e. g., Feet apart, sidewise^ 
place, one, two. Hands on hips, place. Note the word 
place. Ar7ns sidewise, hold. Note the word hold for such 
positions. f 

COUNTING. 

The count is principally to keep the rhythm of the exercise. 

All the exercises in Part I, without regard to classification, 
are double count exercises, i. e., count one puts the pupils in 
the position called for, and count two brings them back to the 
standing or starting position. Count to sixteen or twenty-four 
for the easy single exercises and not more than eight or twelve 

* The descriptive and preparatory part of each command is printed in italics 
and the executory word in heavy-faced type throughout this Manual. 

f All positions are printed in heavy-faced type throughout the Manual. 



8 Exercises and Drills. 

for the combination exercises, since they must be repeated 
right and left. Learn to change from doing an exercise on 
one side to the other without a pause, at the command Change. 
Substitute the word Change for the last count to avoid break- 
ing the rhythm of the exercise. Do not overwork the pupils 
by trying a triple or quadruple exercise too many times. 

The ability to count correctly will also improve with prac- 
tice and experience. Concerning the rapidity of counting, the 
teacher must be guided by a sense of the difficulty of the exer- 
cise. Count with expression, but not loudly. The method of 
counting in double count exercises may be varied by using: 
one, back; two, back, etc., instead of one, two, three, 
four, etc. A slight tapping on the desk or clapping of the 
hands will serve to keep the rhythm of the exercise when the 
pupils become familiar with them. 

LEARNING EXERCISES AND DRILLS. 

If an exercise is not correctly executed the first time it is 
tried, explain the faults, show the correct way of executing it, 
and repeat it until a good result is obtained. The exercises 
and drills should be learned thoroughly by both teacher and 
class through daily practice. These exercises will teach control 
of the different sets of muscles, and in consequence, the pupils 
will naturally sit and carry themselves correctly, although it is 
always well for the teacher to remind the pupils to sit and 
stand properly. 

It is not desirable to attempt movements of aesthetic beauty 
before mastering the simpler movements, or before acquiring 
the necessary strength. 

ILLUSTRATING EXERCISES TO THE CLASS. 

Unless the class has become perfectly familiar with an 
exercise, first illustrate it by executing it yourself, or have one 
of the pupil assistants do it. This is always a help to the class. 
It is not absolutely necessary that the teacher continue to ex- 
ecute the movement during the entire count, although it always 
has a good effect on the class, and benefits the teacher. 

PUPIL ASSISTANTS. 

It usually happens that in a class there may be found sev- 
eral pupils who do the exercises naturally and well. These 



How the Drills are Conducted. 9 

pupils should be allowed to come immediately forward and 
face the class during the drill. At certain times it may be well 
in the upper grades to let one of these pupils take charge of 
the drill. It has also been found advantageous to let some of 
the upper grade leaders lead the drills in the lower grade class 
rooms. 

VENTILATION. 

It is always well to have fresh air in the room, but the 
teacher must be the judge as to the extent of ventilation 
needed. Don't get the room too cool. If the windows are 
opened a little from the top on cold days it will be sufficient to 
change the air. Certain pupils who stand near the windows 
should be instructed to attend to this regularly. 



lO 



Exercises and Drills. 



THE REGULAR DRILL. 

The following drill is given as the fundamental Regular 
Drill, and it should be practiced in the order indicated in all 
the grades at least once every other day. 

This drill, though simple, includes movements for all the 
important parts of the body, using only the single exercises. 
The absence of combination exercises, which require close 
attention, will enable the pupils to execute this drill with 
unusual vigor. It will be found that the concentration of the 
attention on one set of muscles at a time will benefit those 
muscles more individually than when they are used in combi- 
nation. 

The drill will be found to be progressive in point of diffi- 
culty, beginning with light movements of the arms, followed 
by the more difficult movements, and ending with light breath- 
ing exercises, thus leaving the lungs filled with pure air and 
the heart's action normal. 

Always end the shoulder movements by forcing the shoul- 
ders backward, and the straight arm movements with the 
exercise in which the arms are swung from the forward hori- 
zontal position to the sidewise horizontal position. The 
breathing exercises will leave the chest in a proper condition. 

ILLUSTRATIONS OF THE EXERCISES IN THE REGULAR 

DRILL. 




Curling arms. 



Curling hands, 
palms upward. 



Curling hands, 
palms downward. 



Exercises of the Regular Drill. 



II 



(2C) 





Curling hands, 
sidewise movement. 



Forcing arms 
backward. 



I. Arms. 



II. Neck. 



III. Chest, 

Back, and 

Shoulders. 



IV. Abdomen, 
Waist, 
Lower Back. 



V. Legs. 



VI. 



EXERCISES OF THE REGULAR DRILL. 

[ I. curling arms. 

j / a. palms upward, 

J 2. curling hands \ b. palms downward, 
I ( c. sidewise movement. 

I 3. forcing arms backward. 

1. bending head forward, 

2. bending head backward, 

3. bending head right and left, 

4. turning head right and left. 

1. forcing shoulders forward, 

2. forcing shoulders backward. 



raising arms forward, 
raising arms sidewise, 
swinging arms horizontally. 

bending forward, 
bending backward, 
bending sidewise, right and left, 
4. turning right and left. 

1. rising on toes. 

2. squatting, 

3. stepping exercises. 
Breathing exercise. 



12 Exercises and Drills. 

USE OF THE TABLES AND GRADING OF 
EXERCISES. 

It will be seen that there are some exercises given in the 
Principal Groups which have not been included in the Regu- 
ULAR Drill. It would, of course, be impracticable to include 
all the single exercises in one drill of moderate length. After 
the Regular Drill has been thoroughly learned it will be 
desirable to omit certain parts of it and introduce new exer- 
cises from the Principal Groups. 

After the Regular Drill has been practiced daily and 
thoroughly learned, it may be discontinued every other day, 
and there may be substituted for it on alternate days a drill 
composed partly of combination exercises to give the pupils 
practice in combination and control. The arrangement of 
exercises on these alternate days, should be kept as near as 
possible to the arrangement of the Regular Drill: — e. g., if 
the teacher should select from the tables a combination arm 
and leg movement, the regular arm movement should be 
omitted and the combination movement substituted in place of 
the regular leg movement, the rest of the drill going on as 
before in the regular order. 

DIRECTIONS FOR GIVING COMBINATION EXERCISES. 

In the first four grades of the public school system it is 
advisable to practice daily the single exercises, including but a 
few easy combination exercises from the tables, and a few easy 
exercises from Part II, also a few position exercises. 

In the fifth and sixth years the pupils may be given, in 
addition, any of the double exercises from the tables and 
four-count exercises in Part II. 

In the remaining grades, the pupils may attempt any of the 
combinations and exercises in Part II. 

The teacher may, of course, exercise individual judgment 
as to the wisdom of attempting the more difficult combinations 
with the more elementary classes. 

To teach the combination exercises :~Place the copy of the 
Principal Groups beside the Manual open to the page on 
which is printed the table of exercises to be learned. First 



Illustrations of the Exercises in the Regular Drill. 13 

(3) 







ending head 
forward. 


Bending head 
backward . 

(4) 


Bending head 
right. 




Turning head 
right. 



Ill 

Chest, Back and 
Shoulders 



Forcing shoulders 
forward. 




Forcing shoulders backward. 



14 Exercises and Drills. 

dictate the exercises to the class singly, then have them make 
the combination, executing all the exercises simultaneously. 

It would, of course, be desirable, if time could be secured, 
for the teacher to familiarize herself with the combinations 
before presenting them to the class, or to go through the com- 
binations with one of the pupil assistants at some convenient 
time out of regular school hours. 

The RESISTANCE exercises should be given occasionally in 
the upper grades; they should be followed by some rapid move- 
ments like the hand revolution. 

After a drill is finished, the teacher should indicate, by a 
light penciled check, the combinations which have been exe- 
cuted. This will serve as a reminder to the teacher of what has 
been attempted. It would be well also to indicate by a letter 
or sign whether the class succeeded or failed to do the exer- 
cises well. It would be interesting at a later time to return to 
an exercise with which the class had little success and see if 
any improvement can be made at a second trial. 



Illustrations of the Exercises in the Regular Dj'HL i 5 




Raising arms overhead 
sidewise 

Note. — No illus 
tration of the exer 
cise, in which the ( 
arms are swung from 
the forward horizon- 
tal position to the 
sidewise horizontal 
position 

given, but no diffi- 
culty should be 
found in understand- 
ing this exercise. 



1 6 Exercises and Drills. 

EXPLANATION OF NAMES OF CERTAIN 

EXERCISES, POSITIONS AND 

TERMS USED. 

EXERCISES. 

Curl arms : i. e., contract and extend them, bending at the 
elbows. 

Curl hands : i. e., bend at the wrists, so that the palms of 
the hands will be upward or downward, 
when performed with arms at the sides ; 
also move hands with a sidewise motion. 

Arms horizontal^ forward : i. e., arms extended directly for- 
ward, shoulder high. 

Arms horizontal^ sidewise : i. e., same position sidewise. 

Arms overhead^ forward: i. e., starting with the arms at 
sides, raise them directly forward and 
upward until they are straight overhead. 

Arms overhead^ sidewise : i. e., same directly sidewise. 

POSITIONS. 

After naming the position, at the word Place, it should be 
taken. Thus : 

Hands on hips, place : rest the hands on the hips, thumbs 

back. 
Feet apart, forward, right, place : right foot directly 

forward. 
Feet apart, forward, left, place : left foot directly for- 
ward. 
Feet apart, sidewise, place : both feet directly sidewise, 
either in two counts or by an easy jump. 
Moving each foot sidewise with two 
counts, leaves the pupils properly in the 
center of the aisle. 
During these feet-apart positions the feet should be 
squarely on the floor, knees straight, and weight evenly dis- 
tributed on both feet. The teacher should judge whether the 
feet are placed too far apart or not far enough to allow the 
exercises to be executed properly, and should correct the fault. 



Illustrations of the Exercises in the Regular Drill. 17 

IV Abdomen, Waist and Lower Back. 




Bending forward. 




Bending to the right. 




Turning to the right. 



1 8 Exercises and Drills. 



TERMS. 



Firm leg: i. e., the leg, the foot of which is stationary 
and does not move from its original posi- 
tion. 

Stepping leg: i. e., the leg, the foot of which moves in 
the direction called for. 

An exercise: i. e., any movement or movements without 
regard to classification. 

A combination: i. e., the simultaneous execution of two 
or more single movements. 

Flex: i. e., contract. 



Illustrations of the Exercises in the Regular Drill. 1 9 

V Legs. 




Heel elevation 01 
rising on toes. 




Squatting exercise. 




(3) 



Stepping sidewise with 
right leg, bending firm leg 




Stepping sidewise with 
light leg, bending stepping leg. 



20 



Exercises and Drills. 



(3) 



(3) 




Note. — The 

position of the for- 
ward step, bending 
firm leg, is the same 
as the backward 
step, bending step- 
ping leg. The posi- 
tion of the forward 
step, bending step- 
ping leg, is the 
same as the back- 
ward step, bending 
firm leg. 




Stepping backward with 
right leg, bending firm leg. 



Stepping backward with 
right leg, bending stepping leg 



System of Arrangement of Exercises, 



SYSTEM OF ARRANGEMENT OF EXERCISES. 

The primary object of this arrangement is to show how 
simple movements are combined and complex movements may 
be analyzed. 

The exercises are divided into Five Principal Groups and 
three Additional Groups, as follows: — 

PRINCIPAL GROUPS. 

A. Legs. 

B. Abdomen, waist and lower back. 

C. Chest, back and shoulders. 

D. Neck. 

E. Arms. 

ADDITIONAL GROUPS. 

I. Breathing exercises. 

II. Resistance exercises 

III. Balancing exercises. 

The exercises of the Principal Groups may be used sepa- 
rately or in combination, as follows: — 

COMBINATIONS OR CLASSES OF EXERCISES. 

Single exercises. 
Double exercises. 
Triple exercises. 
Quadruple exercises. 



2 2 Exercises and Drills. 

THE PRINCIPAL GROUPS OF EXERCISES. 

The section following, entitled "Important Notes," is 
intended to furnish information regarding the exercises in 
these groups. 

The exercises are printed with the idea of description as well 
as of command. In some cases it has not seemed necessary 
to give further description than the command implies. 

A. 

Legs. 

1. Foot forward, bend. 

2. Foot upward, bend. 

3. Heel elevation, or Rise on toes, Ready. 

4. Rest back on heels, flexing feet upward: On heels, rise. 

5. Raise leg up, forward: S^k^t leg forward, raise. 

( Left leg forward, raise. 

6. Raise leg out, sidewise : \ ^^^^' ''^ ''^'"""'^ ^^''^^- 

( Left leg sidewise, raise. 

7. Force leg back in rear: \ ^'S^^ ^'S backward, raise. 

( Left leg backward, raise. 

Right leg forward, sink (firm leg bends). 

8. Step forward: \ ^^f^ ^^S forward, sink (firm leg bends). 

I i?^^/^//<^/(?r7e/^r^, charge (stepping leg bends). 
L Left leg forward, charge (stepping leg bends), 
r Right leg sidewise, sink (firm leg bends), 
j Left leg sidewise, sink (firm leg bends). 

9. Step sidewise : i i?^^^//<.^j/^^^/^^^ charge (stepping leg bends). 

[ Left leg sidewise, charge (stepping leg bends). 
I Right leg backward, sink (firm leg bends). 

10. Step backward: \ ^'^^ ^'^ backward, sink (firm leg bends). 

j Right leg backward, charge (stepping leg bends) 
L Left leg backward, charge (stepping leg bends). 

11. Flex and extend leg backward without raising knee: 

j Right leg backward, flex, Ready. 
( Left leg backward, flex. Ready. 

1 2 . Half or full squat, Re ady . 

13. Foot outward, turn. Ready. 



The Principal Groups of Exercises. 23 

B. 

Abdomen, Waist and Lower Back. 

1. Bend trunk forward: Forward^ bend. 

2. Bend trunk backward : Backtuard, bend. 

3. Bend trunk to the right: To the right, bend. 

4. Bend trunk to the left : To the left, bend. 

5. Turn trunk to the right: To the right, turn. 

6. Turn trunk to the left: To the left, turn. 

7. Rotary or swaying movement from the waist: Right (or 

left), stvay, Ready. 



Chest, Back and Shoulders. 

1. Arms horizontal, forward: Anns forward, raise. 

2. Arms horizontal, sidewise: Arms sidewise, raise, 

3. Arms overhead, forward, raise. 

4. Arms overhead, sidewise, raise. 

5. Arms backivard, swing. 

6. Raise right shoulder, Ready. 

7. Raise left shoulder, Ready. 

8. Raise both shoulders. Ready. 

9. Both shoulders forced forward: Shoulders forward, 'R&o.&y, 

10. Both shoulders forced backward: Shoulders backward, 

Ready. 

11. Roll both shoulders (iox^dird, upward, backward and down- 

ward). Ready. 



Neck. 

1. Head forward, bend. 

2. Head backward, bend. 

3. Head right, bend. 

4. Head left, bend. 

5. Bead right, turn. 

6. Head left, turn. 

7. Rotary or swaying movement with head: Head right {or 

left), sway. Ready. 



24 Exercises and Drills. 



Arms. 

1. Curl arms ^ Ready. 

2. Force arms backward from sides: Arms backward^ press. 

3. Curl hands, palms upward : Palms upward^ curl. 

4. Curl hands, palms downward: Palms downward^ curl. 

5. Hands sidewise, curl. 

6. Squeeze hands tightly and extend fingers sharply: Hands, 

sqeeze, extend, etc. 

7. Palms outward, turn. 

8. Palms forward, turn. 

9. Arms overhead, thrust. 

10. Arms forward, thrust. ) 

11. Arms sidewise, thrust. 



IMPORTANT NOTES REGARDING EXERCISES. 

(Read Carefully.) 

Keep the mouth closed and breathe through the nose dur- 
ing the drills. 

Whether the count be fast or slow, all exercises should be 
done evenly. Plenty of life should be put into them, but avoid 
jerky motion. 

An exercise performed on the right side, should always be 
repeated on the left side also. 

The hands should be kept closed when curling the arms, 
either open or closed when curling the hands, and open with 
fingers together during straight-arm movements. 

Care should be taken to completely perform each exercise, 
avoiding the slovenly practice of cutting an exercise short, 
e. g., when curling the arms care should be taken to extend 
them to the limit. 

Care should always be taken to keep the legs straight at 
the knees, unless the bending of the knees is required. 

Hand on the hips is a good position when executing move- 
ments with other parts of the body. 

Group A. Ex's i, 2 : Position, right or left foot placed 
slightly forward, resting on the heel. Keep the legs 
straight and avoid rolling on the foot. 



Importa7it Notes Regardifig Exercises. 25 

Group A. Ex. 3 : When rising on the toes, rise high, return- 
ing to the heels as lightly as possible. 

Group A. Ex. 4: Avoid bending the trunk forward. 

Group A. Ex's 5, 6, 7: Keep the legs perfectly straight at 
the knees, toes down. 

Group A. Ex's 8, 9, 10: There are two ways of executing 
these stepping movements; first, by bending the Firm 
Leg; second, by bending the Stepping LfCg. (See 
terms.) During an exercise in which the Firm Leg 
bends, that leg should bend well, the body sinks but 
does not move forward, sidewise or backward; the 
Stepping Leg should be kept straight at the knee with 
toe only touching the floor. Keep the weight of the 
body on the Firm Leg, and when stepping forward 
draw the abdomen backward slightly. 

During an exercise in which the Stepping leg bends, 
the foot of that leg is placed squarely on the floor, and 
the body should move in the same direction as the step; 
the Firm Leg is kept straight at the knee. 

As it is not stated in the tables of combination exer- 
cises which form of the exercise to use, it would be well 
to employ both methods alternately. 

During both ways of executing this exercise the 
trunk should be kept perpendicular, unless some 
trunk-bending movement is to be combined. When the 
Firm Leg bends, the command is, Sink ; when the 
Stepping Leg bends, the command is. Charge. These 
stepping exercises are never executed without bending 
either the Firm Leg or the Stepping Leg, and thus 
a distinction is made between them and the Feet Apart 
positions, in which both legs are kept straight, and 
also between these stepping exercises and the Step 
Position described in Part II. Do not be discouraged 
if at first it is found difficult to distinguish between, 
and execute these stepping exercises. 

Group A. Ex. 12: Avoid bending forward. 

Group A. Ex. 13: This exercise requires a partial rotation 
of the whole leg. 



26 Exercises and Drills. 

Group B. Ex. i : Keep the back as straight as possible. Do 
not bend the knees when executing this movement with 
the feet apart. 

Group B. Ex's 5, 6. Execute these exercises by a horizontal 
twisting movement at the waist; keep the hips firm. 

Group B. Ex. 7. Start by bending forward, then to which- 
ever side the command calls for, then backward, and to 
the opposite side, describing a circle with the upper 
part of the body, making the movement continuous. 

Group B. Ex's all: Execute slowly, especially at first, never 
quickly, keeping an even strain. 

Group C. Ex's i, 2, 3, 4, 5 : (See names of exercises). Posi- 
tion of the body during these movements : chest prom- 
inent and abdomen drawn back. This is an important 
position during many of the other exercises, but is 
especially easy to lose when the arms are being raised. 
Vary these exercises by combining them with Ex's 7, 
8, Group E. 

Group C. Ex. 5 : Start from position, arms horizontal 
forward, and swing them back to position, arms hori- 
zontal sidewise. 

Group D. Ex. 7 : Apply the directions given for Ex. 7, Group 
B. 

Group D. Ex's all: Let these be movements of the head, not 
merely of the eyes. 

Group E. Ex. i : Keep the elbows close to sides, unless 
another position is called for. 

Group E. Ex. 2 : Keep the arms perfectly straight, and avoid 
bending forward. 

Group E. Ex's 3, 4: These exercises may often be executed 
together, e. g., count One, cur} palms upward; Two, 
curl palms downward. Exercises 7, 8 may be exe- 
cuted in the same manner. 

Group E. Ex's 7, 8: These exercises require a partial rota- 
tion of the whole arm. 

The directions in the groups for curling and turning 
the hands are given with reference to the position of the 
palms of the hands. The palms are toward the body 



Combinations or Classes of Exercises. 27 

when starting these wrist exercises. When turning the 
hands outward, the palms are first turned backward. 

When these movements are combined with other arm 
movements, or executed with the arms held in other 
positions, the palms of the hand will be placed in dif- 
ferent positions, but the teacher will know whether the 
positions are correct, by learning the exercises as they 
are executed with the arms at the sides. 

Hands Sidewise, curl : i. e.. The palms of the hands 
are kept in the same position, but a sidewise movement 
is performed with the hands, at the wrists. 
Group E. Ex's 9, 10, 11: Always give the command, Posi- 
tion, arms flexed, before starting an exercise in which 
these movements form a part. When flexing the arms, 
the elbows are generally kept close to the sides and the 
hands forward. In this case the elbows and hands 
should be drawn backward. These exercises should start 
from this position. Extend the arms sharply and all 
the way, but not too forcibly. Vary these movements 
by thrusting the right arm up and the left arm down, 
and the reverse. 

COMBINATIONS OR CLASSES OF EXERCISES. 

The Single exercises generally require a movement of but 
one set of muscles. 

The Double, Triple, or Quadruple exercises require a 
movement of several sets of muscles at the same moment. 

The Single exercises should be learned first, thoroughly, 
and when so learned the combinations can be executed cor- 
rectly. 

The proper position of the limbs during an exercise classed 
as Single, will often involve a slight additional movement, not 
of sufficient importance to classify the exercise as Double, e. 
g., when raising or flexing the leg (Group A. Ex's 5, 6, 7, 11) 
the toes should be down, involving an action in the calf of the 
leg; also, it is necessary to rise on the toes when executing 
the half or full squat exercise (Group A. Ex. 12). Always 
curl the hands upward when the arms are being curled (Group 
E. Ex's I and 3). 



28 Exercises and Drills. 

All the exercises in the Principal Groups are arranged as 
Single exercises, although the stepping movements (Group A. 
Ex's 8, 9 and lo) might be classified as incomplete double 
exercises, as each leg performs a different movement; they 
should always be done first right, then left. 

Almost any unconscious movement of the body when ana- 
lyzed, will be found to embrace many sets of muscles, and 
although in this Manual the writer has only gone as far as 
Quadruple movements, a teacher may find it possible to advance 
further in this direction, as shown in the tables of advanced 
combinations. 

The natural tendency of a class first starting to practice 
the exercises is to move more sets of muscles than called for ; they 
should be directed to move only the muscles wiiich the exer- 
cise demands, holding the rest of the body firm. 

Control of the muscular system, which embraces control of 
the nervous system also, is to have the power to contract, 
relax, and make tense, different parts of the body at will. The 
sets of muscles which hold certain parts of the body motionless 
during an exercise, need just as much control as those parts 
which are moving, and sometimes more. 

DEGREES OF DIFFICULTY OF CERTAIN EXERCISES. 

When starting to use the trunk-bending exercises the 
teacher should have the class place the hands on the hips and 
the feet apart, and keep the position while executing these 
bending exercises. The different degrees of difficulty are as 
follows: 

Feet apart, forward, (either right or left foot forward 
as commanded) while performing the forward and backward 
trunk-bending movements; and Feet apart, sidewise, while 
performing the trunk-bending movement sidewise. This is 
the easiest position in which to perform these exercises, and is 
termed the first degree of difficulty. 

Keeping the feet apart as described, hold the arms hori- 
zontal, sidewise. This increases the difficulty of the sidewise 
bending movements, but does not affect the forward or back- 
ward bending movements. This is termed the second degree 
of difficulty. 



Degrees of Difficulty of Certain Exercises. 29 

The third degree is reached by clasping the hands behind 
the head. 

The most difficult position of all in which to perform these 
bending exercises is with the arms held straight overhead. This 
position is termed the fourth degree of difficulty. 

It is not wise to execute these trunk-bending movements 
without placing the feet apart as directed, until the pupils have 
become thoroughly accustomed to them. Keeping the feet 
together adds a great deal more to the difficulty of these exer- 
cises, no matter in what position the arms are placed. 

Group A. Ex. 12: Increase the distance of lowering the 
body as the strength increases. 

Group E. Ex. 2 : When the arms are forced backward as 
far as possible, hold them in that position for several counts 
before bringing them back to the sides. 



30 Exercises and Drills. 



ADDITIONAL GROUPS. 

BREATHING EXERCISES. 

Note : Start the breathing exercises by first exhaling. 

Breathe through the nose, although it is often advisable to 
practice exhaling with the mouth. 

Make as little nasal sound as possible. 

Avoid moving the shoulders. 

Get all the air possible into the lungs and then be sure it is 
all expelled as much as possible. 

When the lungs are full of air, practice drawing in the 
abdomen. 

Practice inhaling slowly and exhaling quickly; also inhaling 
quickly and exhaling slowly. 

EXERCISES. 

1. Position, hands on hips, exhale, inhale, etc. 

2. Position, arms half flexed, elbows raised, sidewise : 

exhale, inhale, etc. 

3. Raise the arms horizontally, forward, slowly; at the 

same time inhaling ; exhale as the arms are lowered 
slowly to sides. 

4. Raise the arms overhead, forward, slowly, at the same 

time inhaling ; exhale as they are lowered slowly to 
sides. 

5. 6. Same exercises, raising arms sidewise. 

7. Position, arms half-flexed, elbows raised : force 

elbows back as far as possible, at the same time 
inhaling ; exhale while the elbows come forward. 
Reverse the exercise by inhaling as the elbows come 
forward, and exhaling as the elbows go backward. 
Repeat, placing the thumbs under the arm pits. The 
fingers will leave the body as the elbows go back, but 
the thumbs remain. 

8. Rise on the toes, slowly, while inhaling; exhale and 

sink slowly. 



Additional Groups. 31 

9. Combine rising on the toes and arm raising while inhal- 
ing ; exhale while the arms are brought slowly to 
sides and the heels slowly to the floor. 
10. Rise on the toes and raise the arms horizontally, side- 
wise, at the same time inhaling ; remain on the toes 
and hold the breath while moving arms to horizontal 
position, forward, then backward again ; exhale, 
letting the arms slowly down to sides. Repeat, keep- 
ing the palms of hands up during the arm movements. 

RESISTANCE EXERCISES. 

Make the muscles involved as tense as possible to obtain 
the most benefit from these exercises. Avoid an uneven re- 
sistance. 

ARM EXERCISES. 

1. Position, clasp hands reversely, opposite abdomen: 

pull the right hand slowly to the left side, resisting 
with the right arm, then pull the left hand slowly to 
the right side, resisting with the left arm, and so con- 
tinue the exercise. 

2. Position, cross the palms of the hands opposite 

abdomen, in such a manner that each hand may be 
in turn pressed from one side to the other, resisting 
as in the previous exercise. 

3. 4. Repeat the same exercises with the hands held higher 

up, opposite chest. (Keep elbows up.) 

The pulling exercise may be done with the hands 
clasped just over the head. 

NECK EXERCISES. 

5. Position, palm of right hand placed on the right 

side of the head: press head slowly to the left, re- 
sisting by keeping the muscles of the neck'tense, bend 
head to the right side again and oppose the action 
with the right hand, and so continue the exercise. 
Repeat with the left hand on head. 

6. Position, clasp the hands behind the head: resist 

with the hands and head in turn as the head is moved 
forward and backward. 

7. Same exercise, with the hands on the forehead. 



2,2 Exercises and Drills, 

BALANCING EXERCISES. 

When executing combination exercises, balancing exercises 
may be obtained by raising the foot of the leg which is not 
bearing the weight of the body, from the floor, retaining the 
attitude in which the exercise has placed the body. Hold the 
attitude for a short series of counts. Place the foot which has 
been raised, on the floor again, and so return to starting posi- 
tion when finishing the exercise. 

EXAMPLES OF OTHER BALANCING EXERCISES. 

1. Position, arms horizontal, sidewise : bend body 

slightly to the left side, raising right foot out side- 
wise — one-quarter turn with the body to left — one-half 
turn with body to the right — return to first position, 
then standing position. Repeat left. Try the same 
positions with arms extended overhead. 

2. Position, arms horizontal, sidewise : bend body for- 

ward, raising right foot in rear — one-quarter turn with 
body to the left — one-half turn with body to the right; 
return to first position, then standing position. Try 
same positions with arms extended overhead. 

UNCLASSIFIED EXERCISES. 

I. Windmill Movement: Position, right arm straight 
overhead, left arm down at side : the body turns 
to the left as the right arm descends, and the left arm 
is brought overhead in the rear; the body turns to 
the right as the left arm descends, and the right arm 
is brought up in the rear to overhead position. Each 
arm describes a circle aided by the turning of the 
body. 

Reverse the exercise by letting the high arm start 
backward, and raising the arm which starts at the side, 
overhead, forward. 

These are continuous movement exercises. 

Avoid bending forward when the arm descends 
forward. 



Additional Groups. -- 

Hand Revolution: Revolve hands around each other 
opposite the chest. This exercise can be varied in 
the following ways : 

a. Raise hands slowly overhead and return, while 

they are revolving. 

b. Execute with hands closed. 

c. Open and close while hands are revolving. 

d. Reverse the direction of revolution. 



34 Exercises and Drills 



COMBINATIONS 

The arrangement of movements into four classes of exer- 
cises or combinations, is based on the five principal groups 
treating C. and E. as one, because most of the movements in 
group C, like all the movements in group E., are done with 
the arms. 

When learning a combination exercise, first try the single 
movements by themselves, then put them together. 

When executing a combination exercise, perform the move- 
ments which the exercise demands, as smoothly as possible, 
hold the acquired attitude a moment and then resume the 
standing or starting position easily and promptly. It is well 
to practice holding these attitudes in which the combinations 
have placed the body, for several counts before resuming the 
starting position. 

Another very beneficial way of executing combination and 
balancing exercises, is to hold the attitude of the exercise for 
a longer series of counts. This requires a fair amount of 
strength and control, especially in the more complicated atti- 
tudes. 

It requires practice to get these exercises timed properly 
so that all the movements will be complete at the same moment. 

The following tables include a sufficient number, but not 
all of the combinations possible to execute. A seemingly un^ 
limited number of combinations and variations of single exer- 
cises might be arranged if the teacher wished to do so. 

Tables of Combinations: The exercises which are to be 
combined and executed simultaneously are printed on the same 
line and separated by the dash. When the preposition to is 
used any one of the exercises included can be used in combi- 
nation with the exercise or exercises from the other groups; 
also, any one of the exercises whose numbers are separated 
by the comma, can be combined in the same way. When the 
parenthesis is found, inclosing two exercises, treat them as 
one exercise. 



Double Exercises. 



35 



DOUBLE EXERCISES. 

ARMS and NECK. 



Group E EX 

E '' 

E '' 

E '' 

E '' 

E " 

E " 

E " 

E " 

E '^ 

E '' 

C " 

C " 

C " 

C '' 

C '' 

C " 

C '' 



1 - 

2 - 

3 - 

4 - 

5 - 

6 - 

7 '- 



D ex's I to 6 



D 
D 
D 
D 
D 
D 
D 
D 
D 
D 
D 
D 



3 D 

4 D 

5 D 

9 D 

lo D 



I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 



ARMS and LEGS. 



Group A EX 3 
A '' 4 
A " 5 
A " 6 
A " 7 
A " 8 
A 
A 
A 
A 
A 
A 
A 
A 
A 
A 
A 



E ex's I to II 



I to II 
I to II 
I to II 
I to II 
I to II 
I to II 
I to II 
I to II 
I to II 
I to II 
I to lO 
I to lO 
I to lO 
I to lO 
I to lO 
I to lO 



36 



Exercises and Drills. 



Group A EX 9 
A '' lo 
II 

12 



" A 
*' A 



(( 



13 



C ex's I to 10 
C " I to 10 
C " I to 10 
C '* I to 10 
C '' I to 10 



ARMS and TRUNK. 

Group C EX I B ex's i to 6 



2 

3 

4 

5 
8 

9 
10 

I 
2 
3 
4 

5 
6 

7 



8 B 

9 B 

-B 
- B 



10 
II 



1,2,3,4 

" I to 6 

" 1,2,3,4 

'' 1,2,3,4 

** I to 6 

" I to 6 

'' I to 6 

'' I to 6 

'' I to 6 

"• I to 6 

'' I to 6 

'' I to 6 

'' I to 6 

'' I to 6 

'' I to 6 

" I to 6 

" I to 6 

" 1,2,3,4 



LEGS and TRUNK. 

Group A ex's (i, 2) B ex's i to 6 

Group A EX 3 B ex's i to 6 

-B 
-B 
-B 
-B 
-B 
-B 

- B 

- B 
-B 

- B 



'' A 




4 


" A 




5 


" A 




6 


" A 




7 


" A 




8 


'' A 




9 


'' A 




10 


" A 




II 


'' A 




12 


'' A 




13 





I to 6 




I to 6 




I to 6 




I to 6 




I to 6 




I to 6 




I to 6 




I to 6 




3, 4, 5, 




I to 6 



Double Excrc 



37 



LEGS and NECK. 



Group A EX 

" A 

'' A 

" A 

" A 

" A 

" A 

" A 

" A 

" A 

" A 

" A 

" A 



9 

lO 

II 

12 
13 



-De 

— D 

— D 

— D 

— D 

— D 

— D 

— D 

— D 

— D 

— D 

— D 

— D 



X s 



I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 
I to 6 



TRUNK and NECK. 



Group B EX I - 

'' B " 2 - 

" B - 3- 

" B " 4- 

" B " 5- 

'' B '' 6- 



D ex's I to 6 



D ' 

D ' 

D ' 

D ' 

D ' 



2 to 6 
I to 6 
I to 6 
I to 6 
I to 6 



Illustration of a Double Exercise. 




Raising arms horizontally sidewise, stepping 
sidewise left (bending firm leg). 



38 Exercises and Drills, 

TRIPLE EXERCISES. 

ARMS, TRUNK and NECK. 

Group E EX I B EX I D ex 2 

'' E '' 2 B " 2 D '' 2 

'' E " 8 B '' 5, 6— D '' 5, 6 

'' E *' 9 B '' 2 D " 2 

" E '' 9 B " 5 D " 2 

«• E '^ 10 B " 3 D '* 3 

'' E " II B " 3 D " 5 

'' C '' 2 B '' 3, 4— D '' 5, 6 

'* C '^ 3 B '' I D '' 2 

- C " 4 B - 3,4— D '' 5,6 

" C " 5 B " 2 D " 2 

" C " 10 B '' 5, 6 — D '* 5, 6 

LEGS, ARMS and TRUNK. 

Group A EX 3 E EX I B ex's 3, 4 

'* A *' 5 E " I B " 2 

'' A " 6 E " I B " 3, 4 

" A '' 8 E " 10 B *' I 

*' A *' 9 E '' II B " 3, 4 

'' A '^10 E " 9 B " 2 

'' A " 13 E " 7 B '' 5, 6 

" A " 7 C '' 3 B " I 

" A '' 8 C '' 3 B " 2 

" A " 9 C '' 2 B " 5, 6 ' 



2 



'' A " 10 C " 2 B 

'* A '^ II C " 2 B " 2 

" A "12 C " 2 B " 3,4 

LEGS, TRUNK and NECK. 

Group A EX 3 B EX 2 D ex 2 

" A " 4 B " 4 D " 5, 6 

'' A " 5 B " I D " I 

^' A - 6 B - 3,4— D '' 3, 4 

" A '^ 7 B " I D " I 

" A '' 8 B '♦ 2 D " 2 

- A - 9 B " 5, 6— D - 5, 6 

" A "10 B " 2 D " 2 

'< A " II B " 2 D '' 5, 6 

'' A " 12 B '' 3, 4— D '' 5, 6 

- A '' 13 B " 3, 4— D " 5, 6 



Triple Exercises. 



39 



LEGS, ARMS and NECK 

Group A ex's (i, 2) E ex 

Group A EX 3 E ex 

A " 3 E 



A 
A 
A 
A 
A 
A 
A 
A 
A 
A 
A 
A 
A 

A " 8 C 

A " 9 C 

A " 10 C 

A " II C 

A " 12 C 

A " 13 C 



D ex's (i, 2 
D ex 2 
D 



- D 

- D 

- D 

- D 

- D 

- D 

- D 

- D 

- D 

- D 

- D 

- D 

3 D 

2 D 

4 D 

5 D 

2 D 

2 D 

2 D 



7 
8 

9 

I 
2 

7 

8 

10 

II 

I 

3 

2 



Illustration of a Triple Exercise. 



Raising arms horizontally 
sidewise, stepping side- 
wise left (bending firm 
leg), bending to the left. 



2 

2 
2 
2 
2 
2 
2 
2 
2 

5,6 

2 

2 

5,6 

2 
2 

5,6 

2 
2 

5,6 
5,6 




40 



Exercises and Drills. 



QUADRUPLE EXERCISES. 

ARMS, LEGS, TRUNK and NECK. 



Group A EX 3 

A '' 5 
A " 6 
A '' 7 
A '' 8 E 



E EX I B EX 2 

_ E '' 2 B '' 

_ E " 7 B '' 

_ E '' 7 B "• 

lo B '' 



D EX 2 



A " 

A " 

A '' 

A '' 

A '' 

A " 

A ^' 

A '' 

A *' 



9 

lO 

13 



9 
9 

lO 



E '' 

E " 

E " 

C "• 

C " 

C '' 

C " 



II C 

12 C 



[I B "■ 

9 B " 

2 B '' 

3 B " 

2 B "• 

2 B " 

3 B - 

2 B '' 

2 B '' 



I D '' 

3, 4- D - 

2 D " 

2 D '' 

3, 4- D '' 
I - 



D 



2 D '' 

2 D *' 

3, 4- D '' 

5, 6-D - 

2 D " 

2 D '' 

3, 4- D - 



Illustration of a Quadruple Exercise. 




Raising arms horizontally 
sidewise, stepping side- 
wise left (bending firm 
leg), bending to the left, 
and turning head to the 
right. 



5, 6 

2 
2 
2 

5,6 

2 
2 
2 

5,6 

2 

5,6 

2 

5,6 



Combinations of the Same Group. 
COMBINATIONS OF THE SAME GROUP. 



41 



(DOUBLE EXERCISES.) 
ARMS. 

Group C and E are considered as one group. 



Group C EX I 



E ex's 7, 8 



C '^ 

C " 

C '' 

C '' 

C " 

C " 

C " 

C " 

C " 

E " 



— E 

— E 

— E 

— E 

— E 

7 ^E 

8 E 

9 E 

10 E 

9 E 

10 E 

- E 



II 



7, « 
7,8 
7, 8 
7, 8 
7, 8 
7, 8 
7, 8 
7, 8 
7, 8 
6, 7, 8 
6, 7, 8 
6, 7, 8 



NECK. 

(See Notes.) 

Group D EX I D ex's 5, 6 

2 D - 5, 6 

3 D - 5, 6 



D '' 
D '' 



D 



D 



5, 6 




Turning head 
right and bend- 
ing head back- 
ward. 



42 Exercises and Drills. 

TRUNK. 

Forward and to the side : i. e. obliquely forward. 
Backward and to the side: i. e. obliquely backward. 

Group B EX I B ex's 3, 4, 5, 6 

5,6 



B 


'' 2 B 


a 


3, 4, 


B 


- 3 B 


(< 


5,6 


B 


-4 B 


ii 


5,6 



LEGS. 

Most of these exercises, being incomplete double exer- 
cises, should always be performed reversely. Exercises 3, 4, 
13, are executed with the Firm Leg. 

Group A ex 3 A ex's (i, 2), 5 to 13 ^ 

- A - 4 A - (i, 2), 5, 6, 7, II, 13 

" A -12 A '^ 5, 6, 7 

- A " 13 A - 5, 6, 7 



Tables of Advanced Combinations, 



43 



TABLES OF ADVANCED COMBINATIONS. 



These tables are given simply to illustrate how advanced 
combination movements can be arranged progressively, but it 
is not expected, nor is it necessary, that teachers should 
attempt these advanced combinations in the class room. This 
being the case, no special exercises have been referred to, and 
the exercises are simply referred to as a single and a combina- 
tion exercise, signifying that a combination exercise from one 
group is to be combined with a single exercise from some other 
group. 

Tables. 



Arms and Legs. 

Arms single Legs comb. 

Arms comb. Legs single 

Arms comb. Legs comb. 

Arms and Neck. 

Arms single Neck comb. 

Arms comb. Neck single 

Arms comb. Neck comb. 

Legs and Neck. 

Legs single Neck comb. 

Legs comb. Neck single 

Legs comb. Neck comb. 



Arms and Trunk. 

Arms single Trunk comb. 

Arms comb. Trunk single 

Arms comb. Trunk comb. 

Legs and Trunk. 

Legs single Trunk comb. 

Legs comb. Trunk single 

Legs comb. Trunk comb. 

Trunk and Neck. 

Trunk single Neck comb. 

Trunk comb. Neck single 

Trunk comb. Neck comb. 



Arms, Legs and 



Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 



single- 
single- 
comb.- 
comb.- 
single- 
comb.- 
comb.- 
comb.- 



-Legs single- 
-Legs comb. 
-Legs single- 
-Legs comb. 
-Legs comb. 
-Legs single 
-Legs single 
-Legs comb. 



Neck. 

Neck 

Neck 

Neck 

Neck 

Neck 

Neck 

Neck 

Neck 



comb, 
single 
single 
single 
comb, 
comb, 
comb, 
comb. 



44 



Exercises and Drills, 



Arms, Trunk and Neck. 



Arms single- 
Arms single- 
Arms comb.- 
Arms comb.- 
Arms single- 
Arms comb.- 
Arms comb.- 



-Trunk single- 
-Trunk comb.- 
-Trunk single- 
-Trunk comb.- 
-Trunk comb.- 
-Trunk single- 
-Trunk comb.- 



■Neck comb. 
•Neck single 
■Neck single 
-Neck single 
-Neck comb. 
-Neck comb. 
-Neck comb. 



Arms single 
Arms single 
Arms comb. 
Arms comb. 
Arms single 
Arms comb. 
Arms comb. 



Arms, Legs and Trunk. 

-Legs single Trunk comb. 



-Legs comb.- 
-Legs single- 
-Legs comb.- 
-Legs comb.- 
-Legs single- 
-Legs comb.- 



-Trunk single 
-Trunk single 
-Trunk single 
-Trunk comb. 
-Trunk comb. 
-Trunk comb. 



Legs, Trunk and Neck. 



Legs single- 
Legs single- 
Legs comb.- 
Legs comb.- 
Legs single- 
Legs comb.- 
Legs comb. Trunk comb.- 



-Trunk single- 
-Trunk comb.- 
-Trunk single- 
-Trunk comb.- 
-Trunk comb.- 
-Trunk single- 



-Neck 
-Neck 
-Neck 
-Neck 
-Neck 
-Neck 
-Neck 



comb, 
single 
single 
single 
comb, 
comb, 
comb. 



Arms, Legs, Trunk and Neck. 



Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 
Arms 



comb. Legs 

single Legs 

single Legs 

single Legs 

comb. Legs 

single Legs 

single Legs 

comb. Legs 

single Legs 

comb. Let{s 



single Trunk 

comb. Trunk 

single Trunk 

single Trunk 

comb. Trunk 

comb. Trunk 

single- Trunk 

single Trunk 

comb. Trunk 

comb. Trunk 



single Neck 

single Neck 

comb. Neck 

single Neck 

single Neck 

comb. Neck 

comb. 'Neck 

comb. Neck 

single Neck 

comb. Neck 



single 
single 
single 
comb, 
single 
single 
comb, 
single 
comb, 
single 



Tables of Advanced Combinations. 45 

Arms comb. Legs comb. Trunk single Neck comb. 

Arms comb. Legs single Trunk comb. Neck comb. 

Arms single Legs comb. Trunk comb. Neck comb. 

Arms comb. Legs comb. Trunk comb. Neck comb. 

Illustration of more than a 
Quadruple Exercise. 




Raising arms horizontally side- 
wise and turning palms upward, 
turning head right and bending 
head backward, bending left and 
stepping left (bending firm leg) 
turning left foot outward. 



46 Exercises and Drills 



POSITION MOVEMENTS. 

These exercises are performed while the head or arms are 
held in the following positions named. 

The command for the Position is given first, then the ex- 
ercise which is to be executed while in that position is given. 

NECK EXERCISES. 



Position, head forward, bend : 



1. Head rights bend. 

2. Head left ^ bend. 

3. Head right ^ turn. 

4. Head left, turn. 
Position, head backward, bend : Same exercises. 

Position, head right, turn : j '■ Head forward, bend 

(2. Head backward, bend. 
Position, head left, turn : Same exercises. 

Position, head right, bend : i ' ^^ ^^^ ' 

( 2. Head left, turn. 

Position, head left, bend : Same exercises. 

The trunk bending movements are executed in a similar 
manner, but it is advisable not to require too many trunk 
bending exercises from the pupils. 



ARM EXERCISES. 

Position, 

arms forward, palms up, hold : 



1 . Curl arms, 

2. Curl hands. 

3. Squeeze hands. 
Position, l^ 4. Turn hands, 

arms sidewise, palms up, hold : Same exercises. 
Position, r I- Curl hands. 

arms overhead, palms front, hold : < 2. Squeeze hands. 

L 3. Turn hands. 
Each exercise is intended to be repeated eight or more 
counts before starting to perform the next. 



PART II. 



INTRODUCTORY TO PART II. 

THE exercises already given in Part I are such as to require 
only two counts: one, to place the body in the required 
attitude; two, to return the body to the starting or 
standing position. 

The exercises in Part II, on the contrary, are composed of 
more than two movements or attitudes, and are performed first 
progressively and then in a reverse order, terminating in the 
starting position. 

The counting for these series of exercises should be reversed 
as the movements are reversed: e. g., if there are two move- 
ments, there will be four counts, thus, — one, two, one, posi- 
tion. But if there are three movements, the counts will be, — 
one, two, three, two, one, position, instead of one, two, three, 
four, five, six. 



50 Exercises and Drills 



EXPLANATION OF POSITIONS AND TERMS 
USED IN PART II. 

Step Position: i. e., The right or left foot should be placed 
forward, backward, or sidewise as called for. 

These step positions are similar to the feet apart 
positions in Part I, the only difference being in the 
case of the step position sidewise. 

When executing the step position sidewise, do so 
by moving only the foot called for and not moving 
both feet with two counts as in the feet apart position 
sidewise. 

It is not necessary that the pupils be in the center 
of the aisle. The feet should be well apart to allow a 
free bending of the legs. Both feet should be squarely 
on the floor and the weight evenly distributed on both 
feet. 

Straighten leg: i. e.. Whichever leg is bent at the knee 
should be straightened, both legs then being straight. 

Reverse leg bend: i. e.. The leg which is bent at the knee 
should be straightened, and the leg which is straight 
should bend at the knee simultaneously but the feet 
should not move. 

Front: i. e., Turn head or trunk toward the front without 
regard to the position in which the head or trunk may 
be bent. 

Position: i. e., The first movement executed or attitude taken 
is reversed, and the standing position is resumed. 



Tables of Four a7id Six Count Exercises. 51 



TABLES OF FOUR AND SIX COUNT EXERCISES, 

hor. = horizontal, 
po. = position. 

Arms. 
I. 

One — raise arms hor. forward, 

Two — swing arms backward to hor. po. sidewise, 

One — swing arms forward to hor. po. forward, 

Position. 

2. 

One — raise arms hor. sidewise. 

Two — swing arms forward to hor. po. forward, 

One — swing arms backward to hor. po. sidewise, 

Position. 

3. 
One — raise arms hor. forward; 
Two — swing arms backward to hor. po. sidewise, 
Three — from that po. raise arms overhead sidewise. 
Two — lower arms to hor. po. sidewise. 
One — swing arms forward to hor. po. forward, 
Position. 

4. 
One — raise arms hor. sidewise. 
Two — swing arms forward to hor. po. forward. 
Three — from that po. raise arms overhead forward, 
Two — lower arms to hor. po. forward. 
One — swing arms backward to hor. po. sidewise, 
Position. 

5- 6. 

One — flex arms. One — flex arms. 

Two — thrust forward, Two — thrust overhead, 

One — flex arms. One — flex arms. 

Position. Position. 



52 



Exercises and Drills. 



One — flex arms, 
Two — thrust sidewise, 
One — flex arms, 
Position. 

9. 

One — turn palms forward, 
Two — flex hands upward, 
Three — flex arms, 
Two — extend arms. 
One — extend hands. 
Position. 



8. 
One — turn palms forward. 
Two — flex arms, 
One — extend arms. 
Position. 

10. 
One — turn palms forward. 
Two — press arms backward. 
Three — turn palms backward. 
Two — turn palms forward. 
One — bring arms to sides, 
Position. 



II. 



One — raise arms hor. sidewise. 

Two — turn palms upward, ^ 

Three — flex arms, keeping elbows up. 

Two — extend arms, keeping elbows up. 

One — turn palms downward. 

Position. 

12. 

One — raise arms hor. sidewise. 

Two — turn palms upward, 

Three — swing arms forward to hor. po. forward, 

Two — swing arms backward to hor. po. sidewise. 

One — turn palms downward. 

Position. 



Neck. 

I. 
One — bend head forward 
Two — turn head, right, 
One — turn head, front, 
Position. 
Repeat, turning head left. 

2. 
One — bend head backward. 
Two — turn head, right. 
One — turn head, front. 
Position. 
Repeat, turning head left. 



Trunk. 
I. 
One — bend forward. 
Two — turn right. 
One — turn front, 
Position. 
Repeat, turning left. 

2. 
One — bend backward. 
Two — turn right. 
One — turn front. 
Position. 
Repeat, turning left. 



Tables of Four and Six Count Exercises, 



53 



3- 

One — bend head, right, 

Two — turn head, left, 

One — turn head, front, 

Position. 

Repeat, bending head left. 



3. 

One — bend right. 

Two — turn left, 

One — turn front. 

Position. 

Repeat, bending left. 



4. 


4. 


One — bend head, right. 


One — bend right. 


Two — turn head, right. 


Two — turn right. 


One — turn head, front. 


One — turn front. 


Position. 


Position. 


Repeat, bending head left. 


Repeat, bending left. 


5- 
One — turn head, right, 


5- 
One — turn right. 


Two — bend head forward, 


Two — bend forward, 


One — raise head, 


One — raise trunk to perpendic- 


Position. 


ular po. 


Repeat — turning head left. 


Position. 




Repeat, turning left. 


6. 


6. 


One — turn head, right. 


One — turn right, 



Two — bend head backward. 

One — lower head, 

Position. 

Repeat, turning head left. 



Two — bend backward. 
One — raise trunk to perpendic- 
ular po. 
Position. 
Repeat, turning left. 



Legs. 

I. 

One — step po. forward, right, 
Two — bend firm leg, 
One — straighten, 
Position. 

Repeat, starting with step po. forward left. The same 
exercise may be repeated, starting with step po. sidewise or 
backward. 



54 Exercises and Drills, 

2. 

One— step po. forward, right, 

Two — bend stepping leg, 

One^ — straighten, 

Position. 
Repeat, starting with step po. forward left. The same 
exercise may be repeated, starting with the step po. sidewise 
or backward. 

3 

One — flex right leg, without raising knee, 

Two — bend left leg at knee, 

One — straighten left leg. 

Position. 1 

Repeat, flexing left leg. 

4 

One — raise right leg forward, 
Two — bend left leg at knee. 
One — straighten left leg. 
Position. 
Repeat, raising left leg forward. The same exercise may 
be executed with a sidewise or backward leg raising. 

5. 
One — rise on toes, 
Two — squat. 
One — straighten knees. 
Position. 

6. 

One — raise right leg forward. 

Two — rise on toes, (left foot). 

One — lower heels, (left foot), 

Position. 
Repeat, raising left leg forward. The same exercise may 
be executed with a sidewise or backward leg raising. Vary 
these exercises by resting back on the heel of the firm leg. 



Tables of Four and Six Count Exercises. 55 

Arms and Neck 
I. 
One — raise arms hor. forward — bend head backward, 
Two — swing arms backward to hor. po. sidewise — bend head 

forward, 
One — swing arms forward to hor. po. forward — bend head 

backward, 
Position. 

2. 
One— flex arms — bend head forward, 
Two — thrust overhead — bend head backward, 
One — flex arms — bend head forward, 
Position. 

3- 
One — raise right arm overhead sidewise— turn head right, 
Two — lower right arm to side, raise left arm overhead side- 
wise — turn head left. 
One— lower left arm to side, raise right arm overhead sidewise 

— turn head right, 
Position. 

4. 
One — raise arms hor. sidewise — bend head backward. 
Two — turn palms upward — turn head right, 
One — turn palms downward — turn head front. 
Position. 

Arms and Trunk. 
I. 
One — bend sidewise, right — curl hands, palms upward, 
Two — turn right — curl hands, palms downward. 
One— turn front — curl hands, palms upward, 
Position. 
Repeat, turning left. 

2. 
One — bend backward — flex arms. 
Two — turn right — thrust overhead, 
One— turn front — flex arms, 
Position. 
Repeat, turning left. 



56 Exercises and Drills. 

3- 

One — bend backward — raise arms hor. sidewise 

Two — turn right — flex arms, 

One — turn front — extend arms to hor. po. sidewise, 

Position. 

Arms and Legs. 



One — step po. sidewise, right — raise arms hor. sidewise, 
Two — bend stepping leg — turn palms upward, 
One — straighten leg — turn palms downward. 
Position. 
Repeat, left. 



One — charge backward, right — flex arms, 
Two — reverse leg bend — thrust sidewise, 
One — reverse leg bend — flex arms. 
Position. 
Repeat, left. 



One — charge forward, right — raise arms hor. forward, 

Two — reverse leg bend — swing arms backward to hor. po. 

sidewise. 
One — reverse leg bend— swing arms forward to hor. po. 

forward, 
Position. 
Repeat, left. 

4. 

One — charge forward, right — raise arms hor. forward. 
Two — straighten leg — swing arms backward to hor. po. side- 
wise, 
Three — bend left leg — flex arms. 

Two — straighten leg — extend arms to hor. po. sidewise, 
One — bend forward leg — swing arms forward to hor. po. for- 
ward, 
Position. 



Tables of Four and Six Count Exercises 57 

Neck and Trunk. 



One — bend right — bend head right, 

Two — trunk, no change — turn head right. 

One — trunk, no change — turn head front, 

Position. 

Repeat, left. 

2. 
One — bend right — turn head left, 
Two — bend left — turn head right. 
One — bend right — turn head left. 
Position. 

3- 
One — bend forward — bend head forward, 
Two — bend backvrard — bend head backward 
One — bend forward — bend head forward, 
Position. 

4. 

One — bend right — bend head right, 

Two — turn right — turn head right, 

Three — bend backward — bend head backward 

Two — bend forward — bend head forward. 

One — turn front, turn head front. 

Position. 

Repeat, left. 

Neck and Legs. 



One — step po. sidewise, right — turn head right, 
Two — bend right leg — bend head backward. 
One — straighten leg — lower head. 
Position. 
Repeat — left. 

2. 
One — rise on toes — bend head forward. 
Two — squat — bend head backward, 
One — straighten knees — bend head forward, 
Position. 



58 Exercises and Drills. 

3- 

One — step sidewise, right (bending firm leg) — bend head right, 
Two — reverse leg bend — bend head left, 
One — reverse leg bend — bend head right, 
Position. 

4. 

One — step po. forward, right — rbend head forward, 

Two — bend right leg — bend head backward. 

Three— reverse leg bend — turn head left, 

Two — reverse leg bend — turn head front. 

One — straighten leg — bend head forward. 

Position. 

Repeat, left. 

Legs and Trunk. ^ 

I. 
One — step po. sidewise, right — bend left. 
Two — bend left leg — bend right, 
One — straighten leg — bend left, 
Position. 
Repeat, left. 

2. 

One— step po. forward, right — bend backward, 
Two — bend left leg — bend forward. 
One — straighten leg — bend backward. 
Position, 
Repeat, left. 

3- 

One — rise on toes — bend right, 

Two — squat — bend left, 

One — straighten knees — bend right, 

Position. 

4. 
One — step po. backward, right — turn right, 
Two — bend right leg — turn front, 
Three — reverse leg bend — bend backward. 
Two — reverse leg bend — raise trunk perpendicular. 
One — straighten leg — turn right. 
Position. 
Repeat, left. 



Tables of Four and Six Count Exercises. 59 

Arms, Neck and Trunk. 

I. 

One — raise arms hor. sidewise — bend right — bend head right, 
Two — raise arms overhead, sidewise — bend backward — bend 

head backward, 
One — lower arms to hor. po. sidewise — bend right — bend head 

right. 
Position. 

2. 

One — raise arms overhead forward — bend forward — bend head 
forward, 

Twc — swing arms backward to hor. po. sidewise — bend back- 
ward — bend head backward. 

Three — flex arms — bend sidewise, right — bend head right, 

Two — extend arms to hor. po. sidewise — bend backward — bend 
head backward, 

One — swing arms forward to overhead po. — bend forward — 
bend head forward. 

Position. 

3. 
One — flex arms — bend forward — bend head backward. 
Two — thrust sidewise — bend backward — keep head backward, 
Three — raise arms overhead sidewise — bend sidewise, right — 

bend head right. 
Two — lower arms to hor. po. sidewise — bend straight back- 
ward — bend head straight backward. 
One — flex arms — bend forward — keep head backward. 
Position. 

Arms, Neck and Legs. 
I. 

One — step po. sidewise, right — raise arms hor. sidewise — turn 

head right. 
Two — bend right leg — flex arms, keeping elbows up — turn head 

left. 
One — straighten legs — extend arms to hor. po. sidewise — turn 

head right. 
Position. 



6o Exercises and Drills. 



One — step po. forward, right — raise arms hor. forward — bend 
head forward, 

Two — bend right leg — swing arms backward to hor. po. side- 
wise — bend head backward, 

Three — reverse leg bend — raise arms overhead sidewise — turn 
head left. 

Two — reverse leg bend — lower arms to hor. po. sidewise — turn 
head left, 

One — straighten leg — swing arms forward to hor. po. forward 
— bend head forward, 

Position. 

3. 

One — rise on toes — raise arms overhead sidewise — bend head 

backward. 
Two — squat — lower arms to sides — bend head to natural po.. 
Three — straighten legs — flex arms — turn head right. 
Two — squat — extend arms to sides — turn head to natural po., 
One — straighten legs — raise arms overhead sidewise — bend 

head backward, 
Position. 

Arms, Legs and Trunk. 

I. 

One — rise on toes — raise arms hor. sidewise — bend right. 
Two — squat — raise arms overhead sidewise — bend trunk left, 
One — straighten legs — lower arms to hor. po. sidewise — bend 

right, 
Position. 



One — step po. sidewise, right — raise arms hor. sidewise — bend 

right, 
Two — bend right leg — flex arms — bend to perpendicular po.. 
Three — reverse leg bend — thrust overhead — bend backward, 
Two — reverse leg bend — flex arms — bend to perpendicular po.. 
One — straighten leg — extend arms to hor. po. sidewise — bend 

right. 
Position. 



Tables of Four and Six Count Exercises. 6i 



One — step po. forward, right — raise arms hor. sidewise — bend 

backward, 
Two — bend left leg — raise arms overhead sidewise — bend 

forward, 
Three — straighten leg — fold the arms across the chest — bend 

trunk to perpendicular po., 
Two — bend left leg — thrust arms overhead — bend forward, 
One — straighten leg — lower arms to hor. po. sidewise — bend 

backward, 
Position. 

Neck, Legs and Trunk. 

I. 

One — charge sidewise, right— bend right — bend head right, 
Two — reverse leg bend — bend left — bend head left. 
One— reverse leg bend — bend right — bend head right, 
Position. 

2. 

One — step po. forward, right — bend forward — bend head back- 
ward. 

Two — bend left leg — bend backward — keep head bent back- 
ward. 

Three — straighten leg — bend to perpendicular position— turn 
head left. 

Two — bend left leg — bend backward — bend head backward, 

One — straighten leg — bend forward — keep head bent backward. 

Position. 



One — step sidewise, right, bending firm leg — bend right — turn 

head right, 
Two — reverse leg bend — bend left — turn head left. 
Three — straighten leg — bend backward — bend head backward. 
Three — bend right leg — bend left — turn head left. 
Two — reverse leg bend — bend right — turn head right, 
Position. 



62 Exercises and Drills 

Arms, Neck, Trunk and Legs. 
I. 

One — step po. forward, right — raise arms hor. forward — head 
natural — trunk natural. 

Two — bend left leg — swing arms backward to hor. po. side- 
wise — bend head backward — bend backward. 

One — straighten leg — swing arms forward to hor. po. forward 
— bend head to natural po. — bend trunk to natural 

po. Position. 

2. 

One — step po. sidewise, right — raise arms hor. sidewise — bend 

head backward — bend backward, 
Two — bend left leg — raise arms overhead sidewise — bend head 

to natural po. — bend trunk to natural po., 
One — straighten leg — lower arms to hor. po. sidewise — bend 

head backward — bend backward, 
Position. 1 

3. 
One — feet apart, jump — raise arms hor. po. sidewise — head 

natural — trunk natural. 
Two — bend right leg — keep arms in the same po. — bend head 

right — bend right, 
Three — reverse leg bend — keep arms in the same po. — bend 

head left — bend left. 
Two — reverse leg bend — keep arms in the same po. — bend 

head right — bend right. 
One — straighten leg — keep arms in the same po. — bend head 

to natural po. — bend trunk to natural po., 
Position. 

4- 
One — step forward, right, bending stepping leg — raise left arm 

overhead forward, press right arm backward^ — bend 

head backward — bend forward. 
Two — reverse leg bend — arms change forward, press left arm 

backward, raise right arm overhead — keep head 

bent backward — bend trunk backward. 
Three — keep the same leg po. — arms change sidewise, raise 

left arm overhead, lower right arm — bend head right, 

— bend right. 
Two — keep legs in the same po. — arms change sidewise — lower 

left arm, raise right arm — bend head backward — bend 

backward. 
One — reverse leg bend — arms change forward, raise left over- 
head, lower and press backward, right arm— ;bend 

head backward — bend forward. 
Position. 

For illustrations of the last exercise^ see opposite page. 



One 



'I'wo 




ms 



CONTENTS. 

PART I. 

Page. 

Introductory 3 

Suggestions to the Teacher 4 

How the Drills are Conducted : 

1 . Preparing for and Finishing Drills 6 

2. Taking Distance 6 

3. Standing Position 6 

4. Resting Position 7 

5. Commands 7 

6. Counting 7 

7. Learning Exercises and Drills 8 

8. Illustrating Exercises to the Class 8 

9. Pupil Assistants 8 

10. Ventilation 9 

The Regular Drill 10 

I. Illustrations of the Exercises of the Regular Drill 10 

.2 Exercises of the Regular Drill ii 

Use of the Tables and the Grading of these Exercises . 12 
Directions for Giving Combination Exercises ........ 12 

Explanation of the Names of Certain Exercises, Positions, 
AND Terms Used 16 

System of Arrangement of Exercises 21 

1. The Principal Groups of Exercises 22 

2. Important Notes Regarding the Exercises 24 

3. Classes of Exercises 27 

4. Degrees of Difficulty in Certain Exercises 28 

Additional Groups: 

1. Breathing Exercises 30 

2. Resistance Exercises 31 

3. Balancing Exercises 32 

4. UnclassifiedJExercises 32 

Combinations — Tables of Combination Exercises 34 

a. Double Exercises , 35 

b. Triple Exercises 38 

c. Quadruple Exercises 40 

d. Combinations of the Same Group 41 

Tables of Advanced Combinations 43 

Position Movements 46 

PART II. 

Introductory to Part II 49 

Explanations of Positions and Terms Used in Part II . . .50 
Tables of Four and Six Count Exercises 51 



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